Hip Thrust (Smith)

Place a bench behind the Smith machine. Sit on the floor and place the bar across your hips (use a pad!). Thrust your hips up to lock out.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

smith machinebench

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the bench with your upper back against it and your feet flat on the ground, shoulder-width apart.
- Position the Smith barbell over your hips, ensuring it is resting comfortably.
Step 2Position Your Feet
- Place your feet flat on the ground, slightly in front of your knees, ensuring your knees are aligned with your toes.
- Adjust your foot position to find the most comfortable angle for your hips.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your back straight and your shoulder blades retracted.
Step 4Lift Your Hips
- Push through your heels to lift your hips upward, driving the barbell up with your hips.
- Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
Step 5Lower Your Hips
- Slowly lower your hips back down towards the ground, maintaining control of the barbell.
- Do not let your back round; keep your core engaged as you lower.
Step 6Repeat
- Perform the hip thrust for the desired number of repetitions, maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower the barbell back to the starting position.
- Stand up slowly, ensuring you maintain your balance before stepping away from the bench.